http://www.teenbodybuilding.com/teenam.htm VITAL STATS   * Name: Kyle Paradiso   * E-mail: wrestla4lyfe111@yahoo.com   * Age: 15   * Where: Massapequa Park, Long Island   * Height: 5' 4"   * Weight: 130 Lbs.   * Years Bodybuilding: 3   * Favorite Bodypart: Back   * Favorite Exercise: Bent Over Rows   * Favorite Supplements: Cyto Gainer, Animal Pak, L-glutamine, Xtend, & Whey Protein How Did You Get Started? I got started in wrestling during middle school (7th grade) with a few of my friends. After the first year I decided that I enjoyed the sport so I began training year round to reach my desired goals. What Workout Plan Worked Best For You Sample Training Week: * All exercises are done with 4 sets consisting of 12 reps, then 10 reps, then 8 reps, and then 6 reps, with increasing weight each sets. * All have no more than a 1 minute rest in-between. Day 1: Chest and Low Cardio Bench press Dumbbell press Dumbbell Flyes Pushups (with medicine ball, diamond pushups, incline pushups, and with a 25 plate on back) 30 of each Day 2: Back, Abs, Neck and Med Cardio Lat Pulldowns T-Bar Rows Bent-over Rows Seated Row Pullups Dumbbell Shrugs Plate Shrugs Crunches Leg Lifts Day 3: Full Lower Body and High Cardio Box Squats Box jumps Lunges Goblet squats Kickbacks Jump Rope Day 4: Biceps and Triceps with Low Cardio 21's (different width grips each set of 7) 21's (different angle each set of 7) What Are 21's? One of Arnold's favorites. Using the curl as an example, you would do 7 full reps followed by 7 half reps from the starting position to half way up followed by 7 half reps from half way up to the top of the movement. All of this counts as one set. Seated hammer curls Cross body hammer curls Zottman curls Preacher curls Tricep Pulldowns Dips Tricep Extensions Skull Crushers Day 5: Shoulders and Med Cardio Seated Military Press Incline Dumbbell Press Front Deltoid Lifts Side Deltoid Lifts Shoulder Vertical Dumbbell Press Day 6: Rest Day 7: High Cardio What Nutrition Plan Has Worked Best For You? Arrow Sample Meal Plan: 1 Day Standard Day: Breakfast: 3 egg whites 1 cup of skim yogurt 5 grams of L-glutamine 2 bananas 10 oz of grape juice 1 Animal Pak Meal 2: 1 apple 1 protein bar 16 oz of water 2 scoops Xtend Lunch: 3 egg whites 3 slices of turkey 1 whole wheat bagel 5 grams of L-glutamine 10 oz of grape juice Meal 4: 1 cup skim yogurt 3 pieces of grilled chicken 16 oz of water Pre-workout: 2 scoops Xtend 1 serving whey 16 oz water During workout: 1 scoop Xtend 16 oz water Post-Workout: 4 scoops Cyto Gainer with 26 oz milk 1 cup yogurt with fruit on bottom 1 banana 5 grams of L-glutamine Meal 8: 2 pieces chicken 1 serving whey 32 oz water Before Bed Meal: 2 scoops Cyto Gainer with 16 oz milk 5 grams of L-glutamine 32 oz water What Supplements Have Given You The Greatest Gains? Cytosport Cyto Gainer is by far one of my favorite supplements. I love the combo of protein, complex carbs, and fat. I also like the amount of amino acids, glutamine and creatine in it. Not to mention it mixes easy and doesn't clump. I think the Chocolate Mint is amazing and tastes like mint chocolate chip ice cream. It is the base for my supplementation and I would highly recommend it to anyone. What Are Your Future Bodybuilding Plans? I would like to do a few amateur teen bodybuilding contests in the future and hopefully place. What One Tip Would You Give Other Bodybuilders? Never let anyone put you down or try to demean your gains by making fun of you. Also never let anyone try to take away the hard earned muscle you have achieved by saying you're a steroid user or such because the people like that are just jealous because they wish they looked like you, but they are to lazy to put in the work to get it.